Last week we talked about the mid-afternoon drop.  You can avoid that sluggish, cranky, caffeine-and-sugar craving afternoon feeling by drinking enough water, moving around throughout the day, getting enough quality sleep, and monitoring your stress levels.

What you eat, and when you eat it, is a major factor in hypoglycemia (low blood sugar).

Hypoglycemia is a major contributor to the mid-afternoon drop.

This week we’ll look at how your eating habits can help to keep you feeling alert all day.

Was your lunch full of simple carbs?

We all know about the “sugar high” followed by the “drop”.  And we all know about “caffeine rushes”.  But sweets and too much coffee aren’t the only culprits.  Simple carbs also cause your blood sugar to spike.  The dramatic drop is sure to follow, leaving you feeling irritable and fatigued.  Simple carbs are found in foods  like white bread, white noodles, white rice, and potato chips.

Swap your simple carbs for complex carbs.  Examples include whole grain pasta, brown rice, whole wheat bread, quinoa, millet or whole wheat crackers.  These foods take longer to digest, releasing sugars gradually over the course of the afternoon, instead of all at once.

Are you getting enough protein?

Another way to keep your blood sugar regulated is to eat a protein rich breakfast.  Then, eat healthy snacks throughout the day.  Examples of healthy snacks include nuts and seeds, hummus, raw vegetables, fresh fruit, whole wheat crackers, low-sugar nut butters, cheese and yogurt.

These snacks don’t have to be big.  In fact, light grazing throughout the day (every 2-3 hours) is healthier than a big meal followed by a long fast.  And if you have a healthy snack in between meals, you’re less likely to overeat at mealtime or feel tempted by unhealthy foods.

Make sure you’re getting protein 2-3 times a day, especially for your first meal of the day.

What are you drinking?

If the answer is “nothing,” you’ll quickly feel the effects of insufficient hydration.  Drink fresh water regularly throughout the day.

Moderate your consumption of caffeinated beverages.  A cup of coffee or black tea in the morning is fine, but if you’re refilling your cup all day, you’ll feel jittery or anxious, and might have trouble sleeping at night.  Noon is a good cutoff for caffeinated beverages to help ensure a good night’s sleep.

After noon, consider herbal teas (many of which are caffeine-free) if you want a warm drink, or just drink more water.  Remember, drinking water can also help to alleviate feelings of fatigue and crankiness.

By minimizing hypoglycemia, you can minimize the effects of the mid-afternoon drop.

Regular chiropractic care can relieve stress, soothe aches and pains that interfere with quality sleep, and keep your nervous system operating at its best.  If you’re sore, stressed out, irritable, achy, or finding it hard to focus, it’s time to phone Sheppard Chiropractic Centre at (506) 635-8182 or (506) 847-7172.  We can help you to live your best life.